Another birthday WOD

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Canuck eh
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Another birthday WOD

Post by Canuck eh »

So Goi is getting older and questions about offspring are becoming more frequent (at least in some quarters)

Round here we celebrate with a workout in their honour and then erase it all with PWO nutrition.

So, who's in for this weekend? If Sufian can accommodate, JJC, else, TPY

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galapogos
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Re: Another birthday WOD

Post by galapogos »

Thanks. Would actually prefer TPY this week as gonna be in the area...

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Re: Another birthday WOD

Post by xarope »

something with 31 (or is it 32 now) reps?

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Re: Another birthday WOD

Post by galapogos »

I'm a smashing pumpkins song...in more ways than 1.

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Re: Another birthday WOD

Post by xarope »

33 reps? getting worse...

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Re: Another birthday WOD

Post by galapogos »

Ok generation gap spotted...[*]

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Canuck eh
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Re: Another birthday WOD

Post by Canuck eh »

What is "1979"?

anyways, programming?

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Re: Another birthday WOD

Post by xarope »

as discussed...

32 reps of:
pullups
burpees
swings
mountain climbers (each side)
400m

For clarity, that would be 32 reps of 400m (12.8km)

Should take us about 2 hours...

Bwah hah hah hah ... erk

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Re: Another birthday WOD

Post by galapogos »

TPY 5pm? Joyce has a meeting before that. isteaks for dinner after?

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Re: Another birthday WOD

Post by Canuck eh »

5pm is ok.

32kg swings? we don't have one of those...

The workout looks hamstring friendly, which is good, cuz mine are still fried from Friday

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Re: Another birthday WOD

Post by galapogos »

Will bring an 8 and a 20 kg, phing can bring the 24?

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Re: Another birthday WOD

Post by Twxian »

will be going

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Re: Another birthday WOD

Post by xarope »

OK will bring the 16 and 24kg

apparently bday wussy boy has a cranky shoulder, so WOD suggestion:
4 rounds of:
4 burpees
8 pullups
16 abs
32 1H swings (sub 64 2H swings)
400m
I'm guessing about 20+mins...

alternative: drop the 400m, that'll take about 10-12 mins, then we do sprints for finishers instead (which may be a better choice considering the 32/64 swings).

finishers: suicide sprints 10-10(back)-20-20(back)-30-30(back)-40(finish), every 4 mins, 4 times (14+mins)

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Re: Another birthday WOD

Post by Canuck eh »

am in favour of the suicides in lieu of 400s

also, can bring a 20 if no one wants to swing the 24

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Re: Another birthday WOD

Post by galapogos »

"Goi turns 32"
4 rounds
4x burpees
8x pullups
16x ring fallout
32/32x one handed KBS - 16-24kg
Joyce: 15:40min?
Phing: ?
Keith: ?
Xian: ?
Goi: 19:42min

Now which idiot suggested 32x per side one handed KBS? :axe:

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Re: Another birthday WOD

Post by xarope »

galapogos wrote:"Goi turns 32"
4 rounds
4x burpees
8x pullups
16x ring fallout
32/32x one handed KBS - 16, 20, 20, 20kg
Joyce: 15:40min?
Phing: ?
Keith: ?
Xian: ?
Goi: 19:42min

Now which idiot suggested 32x per side one handed KBS? :axe:
I think it's:
Phing: 18:24 (all 20kg KBS; I did all mine in sets of 4/each side, and I'm pretty sure in either round 1 or 2, I did 4 more than I should've... doh)
Goi: 18:42
Keith: 18:0?

Finishers:
~20m sprints on the minute, 10 minutes

Yeah, where's Elliott when you want to blame someone? :mrgreen:

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Re: Another birthday WOD

Post by galapogos »

You sure I did 18:42? I swore I completed a lot later than you, and heard 19 somewhere...

Keith's 18:08min according to his log, but with the baby KBs. :snakeman:

The sprints are longer than 20m methinks...

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Canuck eh
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Re: Another birthday WOD

Post by Canuck eh »

I needed to give my back a break, sue me.

Going back to the roller and ice once I finish the dishes and laundry

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Re: Another birthday WOD

Post by Canuck eh »

Does anyone else feel as good as I don't this morning?

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Re: Another birthday WOD

Post by galapogos »

Zambuk and foam roller didn't help?

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Re: Another birthday WOD

Post by Canuck eh »

the hand is fine, knees through lower T-spine is a mass of soreness

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Re: Another birthday WOD

Post by galapogos »

Nothing major on my part. Just a bit of soreness in triceps(doh), glutes and lower back.

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Re: Another birthday WOD

Post by xarope »

my traps are a bit sore, but back is ok. A callus on each hand (just at the base of the middle fingers) that threatens to develop into a blister, but that'll subside soon enough after tomorrow's rest.

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Re: Another birthday WOD

Post by xarope »

Canuck eh wrote:the hand is fine, knees through lower T-spine is a mass of soreness
could be the sprints, if you haven't been running much

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Re: Another birthday WOD

Post by Sufian »

I did the same thing today to commerate Goi's Bday. Timing = 13min34s.

I think I am gearing up well for my coming 160km cycling race in Ipoh (17th July) and Port Dickson Triathlon (24th July)
"the more u sweat in training, the less u bleed in battle"
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Re: Another birthday WOD

Post by xarope »

Sufian wrote:I did the same thing today to commerate Goi's Bday. Timing = 13min34s.

I think I am gearing up well for my coming 160km cycling race in Ipoh (17th July) and Port Dickson Triathlon (24th July)
Only a week between the two? Hope you don't push too hard for Ipoh, then. Have a read of this: http://www.sportsscientists.com/2011/07 ... g-and.html

To wit:
The relatively short turnaround time (5 weeks) means the rider has to recover without losing conditioning, which compromises Tour specific training. We know that a rider's condition at the end of a Grand Tour is significantly different from at the start - this study showed that a cyclist's hormone levels are significantly changed during the course of the Tour de France - the function of their pineal glands, adrenal glands and testes are all compromised by consecutive days of intense effort. The same would be expected of the Giro, and regardless of how easily Contador won that race, controlling every mountain stage, he would have needed a period off to recover afterwards. The question are: a) has it affected his conditioning going into the Tour, and b) will he have recovered sufficiently to remain competitive in the final 10 days of this Tour?
Please take care of yourself!

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